Breathing exercise · 2 · 6
Physiological sigh exercise for coming down after exercise — when your attention is scattered
Simple counts — 2 · 6 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in through your nose. Before you let it out, take a second short sip of air on top. Then release everything slowly through your mouth. Scattered attention is the raw material, not an obstacle. Let the physical world hold your attention.
Why it can help
The relief is usually physical and immediate, which makes it easier to trust than a slow practice.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- on a train or a bus, with your bag on your lap
- at your desk, with the screen turned off for a moment
Tips
- Do it with your shoulders still. The movement should be in your ribs and belly.
- A shorter pattern done consistently beats a longer one done once.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
Please note
The double inhale is gentle, but if you feel lightheaded, reduce it to a single inhale and a long exhale. Stop if you feel dizzy. If you have a heart or lung condition, check with a doctor before starting a new breathing practice.